F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Rosalita Ain’t Easy

4

Nine butchers showed up for another morning in the cold meat locker. Here’s how the meat was cut:

COP: LBCs x 40 – Happy birthday week Gumbo! / SSHs x 10 / Helicopters x 10 / IWs x 10 / Russian Soldiers x 10

New York Strip: Merkins and Mountain Climbers (2-count). 5 Merkins + 5 MCs / 10 Merkins + 10 MCs / 15 Merkins + 15 MCs / 20 Merkins + 20 MCs. Then run to the end of Carillon field and back. Repeato for 12 minutes.

Ribeye:  Squats + SSHs 5/5 10/10 15/15 20/20. Crabwalk across short Carillon field and back. Repeato for 12 minutes.

Flank Steak: Flutter kicks (2-count) + Rosalitas. Keeping your feet off the ground for entire rotation. 5/5 10/10 15/15 20/20. Run to the end of the Carillon field and back. Repeato for 12 minutes.

Back to the Flag: AYG once you hit the driveway.

YHC took us out

Announcements: Good luck to the Bear Creek 10 milers this weekend. See Lab Rat or Shakedown if you want in.

NMS: YHC loves how diverse the daily beatdowns are, which means it is hard to bring something new to the table. That said, my goal today was to do exactly that. Every day we sharpen our physical skills, the hope today was to sharpen some mental skills as well. Get outside of our comfort zones, and maybe even get a little irritated by the workout. YHC thinks everyone wished they were doing something else, at some point today. And that’s good. Pushing ourselves in a multitude of ways is what it’s all about. Routine, in many ways, stymies growth. It was a clean, crisp, cold morning to work and challenge the mind and body, and perhaps approach things a bit differently. Thank you for tagging along. As always, it was an honor and a privilege.

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4 Comments

  1. Swirly (F3 Corporate) on

    Beautiful morning for a beatdown – solid Q Vinny – did I mention I hate crab walks…
    Well done guys way to work .
    See y’all in the gloom..

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